CHAD'S WORKOUT PLAN

So, I didn't want to just send you a bunch of videos with instructions, I figured I'd make you something you can save and just go back to it easily, without having to scroll through our texts to find it everytime you want to reference it. So I figured instead I'd try to make you a sort of website, with my three days that I do every week (sometimes I repeat a day if I want to go four times that week).

If I don't mention it in my little blurb, all of these exercises I do three sets of as many reps as I can. Here's some music to get you started.

TABLE OF CONTENTS:

Day 1 Chest/Shoulders

Day 2 Biceps/Triceps

Day 3 Back

Food/Cardio Notes

Day 1 Chest/Shoulders

Chest Exercises

This is just simple chest press, start with low weight and do as many reps as you can (that's true for like every exercise).

Same story here, just use a five pound weight and push it out and in, make sure you feel it sort of squeeze in the middle of your chest when you bring it in. Do as many as you can, I like to do these in between each set of benching.

After doing those two exercises in tandem I move on to just doing three sets of incline bench press. Make sure you're letting the bar hit you sort of just under the collarbone, not in the same place as a typical benchpress motion would (just below the chest).

There's really only one more chest exercise we can do and that's flies, you really want to feel this sort of in the sides of your pecs, towards your armpit almost. I forgot to take a video of myself doing these, but here's a youtube video.

Shoulder Exercises

For shoulder I always just start with a simple shoulder press, push the dumbbells of your shoulders and just make sure to keep your back straight. Also, since keeping your back straight is pretty important for almost everything you'll do in the gym, if that's a little difficult for you, I think you can buy compression-type stuff to keep it straight most of the time or at least help doing that.

Next are shrugs, these are super easy and will also help workout your back too. just do it with the lowest weight you can do at least 25 reps with.

I forget exactly what these are called, but I use 5lbs in the video, but if you have them, try to use 2.5lbs since especially with this exercise you want to do as many as you possibly can and really wear out your shoulders here.

Finally, I sort of do these at the same time as the rotator exercise, i.e. when you finish a set of the previous exercise, do a set of these and keep going till you do three sets of each. For these I start off with the heaviest weight and then go all the way down to the 5lb dumbbells where I do a slightly different motion, which you can see if you skip to the end of the video.

That's all for my chest/shoulder day, but you can split these up of course, that's a lot of working out all at once especially if you haven't done it in awhile.

Day 2 Biceps/Triceps

I do all these exercises one after another (I don't separate my workout into halves like I do for chest and shoulders) but you can if you want to so I'll leave them separately here.

Bicep Exercises

These exercises are really intense and I don't exactly know what they're called but you'll see I do them in tandem in the video and they're really good for working out the aprt of your bicep where it reaches your elbow.

These are just classic curls, nothing much to say except keep your back as straight as you can without tensing it up, if you tense it up you can tweak it just a little bit like I did a few weeks ago. My form is not incredible here, either, but oh well.

I don't do too many bicep exercises so this is my last one but it really hurts. You do 10 barbell halfway, from your hips to your belly button, then 10 from your belly buitton to your head, and then 10 all the way. Use whatever weight you feel like you can complete it with.

Tricep Exercises

These are tricep pull downs, super easy, just pull down.

Don't know exactly what to call these but it's almost just like a tricep stretch, you should really feel the tricep flex, do whatever weight you want and just complete as many as possible with both arms.

These are just fun sort of backwards pushups where you should really feel it in your triceps.

And finally just some hanging tricep dips

And those are all the arms exercises I do! Again I do these on the same day but the order in which you do them doesn't matter much and I kept them separate in case it feels better for you to do them on totally separate days.

Day 3 Back

So the first two days are really my bread and butter, I added a back day because it's less exercises and normally shorter in case there was a day where I was short on time and still wanted to go to the gym. Plus, I had never worked out my back before and felt like I should start last year. I don't know how your back feels these days, but I imagine exercising it a bit could help, unless it gets too painful.

These are a couple of pulling exercises, and it's sort of like two in one. They feel great I think and I always like to do these first.

I don't know exactly what these are called either, but they work out your back well, just make sure to keep it straight. you can also do these sitting on a bench the opposite way (like in my video of bicep curls, but opposite) with your chin on top of the bench. Use very light weight and do as many as you can.

These are just back pulls I think, pretty simple as seen in the video, three sets with each hand and you should feel it in your back not your arms (I feel it most when I have my other hand on my knee which you should see me do in the video).

For the last exercise this is sort of like a clean exercise, it works out the same muscles as that lat pulldown we did for the first exercise, and is just a nice and easy way to finish back day, make sure to keep your butt out and back straight.

That finishes all my back exercises! I always like this day because it's not hard to do after a night of drinking and make myself feel like I can still wake up and go to the gym even if I can't do the other 2 days since they're a little more intense.

So those are all my days! Sometimes I do leg exercises as well, but I haven't in the last month or two since they started making me a little sick for some reason. Once I get that figured out maybe I'll update this page with those exercises as well.

In terms of food. I'd say in order to build muscle and shave a few pounds eat a gram of lean protein (tuna, salmon, lean ground beef) for every pound of your weight on any day that you go to the gym, and even the days that you don't if you can. That's just my rule so I don't spend too much money on food lol. For example, especially for the hard days like chest and arm days I eat, for breakfast, a 3 egg omelet with shredded cheese and a 3rd of a sausage link which I think is like 40/50 grams of protein. Then across the rest of the day I'll have a 50g protein smoothie, yogurt and granola at some point and probably a cheeseburger from marlows for dinner, which puts me at or around 175g of protein for the day.

In terms of cardio, definitely do it after your workout, just running/walking a mile or two after your workout should help you lose weight, that's all I really do (and I hardly ever do it, but I haven't lost weight in awhile haha, I need to get back to it).